Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Guerneville, California
United States
Vineman, Inc.
60F / 16C
Total Time = 8h 00m 16s
Overall Rank = 1809/2286
Age Group = 45-49
Age Group Rank = 67/85
Pre-race routine:

Up about 5:00, but didn't really sleep all night. Ate something - I don't really remember what! Got to the river about 7:00, set up, went to the toilet and got over to the swim start about 3 minutes before our wave.
Event warmup:

No room to swim and I didn't want to get cold, so I just waded in and tread water for about a minute before the start.
  • 42m 57s
  • 2112 yards
  • 02m 02s / 100 yards

My fingers got numb about 3/4 through and I got a stitch in my side from cold, my feet got a little crampy, but nothing serious. This time includes T1 - I guess the mats didn't work out of the water?
What would you do differently?:

I think a rash-guard or some sort of long-sleeved top would help with the cold.
Transition 1
  • 00m

The start on this course is up a narrow driveway from the river to the road, so it's quite difficult to get on the bike, especially if you come up with a wave of racers. I thought it made more sense to take my time and not fall over!
  • 4h 00m 15s
  • 56 miles
  • 13.98 mile/hr

I love this ride. It's so beautiful. I don't so much like the long, flat part across the valley floor, but it's gorgeous terrain.

I decided I didn't want to blow my legs up, so I went nice and easy and enjoyed the ride very much. The volunteers and spectators keep commenting on the big, silly grin I was wearing! I managed to drink about 12 oz of water and a little Accelerade, and to eat a Luna bar before the first aid station (18 miles). I took a full bottle (they were 24 oz, I believe). I got a little teary-eyed going through because it was the first milestone on the race. Silly, I know.

I drank some more Accelerade and finished the second bottle of water before the 2nd aid station (29 miles). I stopped at the toilet and took another bottle. This was the beginning of the climbs.

I drank the rest of the Accelerade, but no more water before T2.
Transition 2
  • 09m 49s

Took my time, stopped at the toilet, had a long drink and poured some water on my shoulders and neck.
  • 3h 07m 15s
  • 13.1 miles
  • 14m 17s  min/mile

It was near 90 when I started, I think, and near 95 when I finished. I tried to smile as much as I could, but it was very uncomfortable out there! I passed Sister Madonna coming back when I was going out around mile 6. She'd just passed my sister near the turnaround. She's my hero (Sister M, that is)!

I started out with a run 4/walk 1 pattern, but it broke down before the turnaround. I walked 3-4 minutes straight up at the top of the run, then switched to a 3/2 pattern, which worked pretty well for the rest of the run. I managed to run up the chute, anyway! Interestingly, I didn't have any pain in my calf. I guess it's mostly a warm-up issue, not an injury.
What would you do differently?:

I just wanted to finish this race, so I wouldn't have done anything differently this time. But, I'll train more for the next one!
Post race
Warm down:

Walked and walked and walked.

What limited your ability to perform faster:

The heat was a definite issue for me. I would have liked to have been more comfortable running these past few weeks, but it is what it is.

Event comments:

This is a good event, one of the best I've done. A sherpa is a definite bonus for this one because of the remoteness of the start, but it's do-able without one. Or, stay near the start and plan to ride your bike one way or the other.

Last updated: 2008-11-05 12:00 AM
00:42:57 | 2112 yards | 02m 02s / 100yards
Age Group: 0/85
Overall: 0/2286
Performance: Below average
Course: Upriver, then back downriver. Very simple. It was quite shallow in some places, deep enough in others. Pretty straightforward swim, all in all.
Start type: Deep Water Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Bad
Waves: Navigation: Average
Rounding: Average
Time: 00:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed: Bad
04:00:15 | 56 miles | 13.98 mile/hr
Age Group: 0/85
Overall: 0/2286
Performance: Good
Wind: Little
Course: Partial loop from Guerneville to Windsor. Starts out in the river canyon, through a narrow pass into the north Sonoma Valley, east into the Alexander Valley, then onto the western slopes of the foothills between Sonoma and Napa valleys. Finally, back down into Sonoma Valley to Windsor.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 09:49
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Bad
Racking bike Average
Shoe and helmet removal Good
03:07:15 | 13.1 miles | 14m 17s  min/mile
Age Group: 0/85
Overall: 0/2286
Performance: Below average
Course: Out and back on the not so level floor of the Sonoma Valley.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5